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BoostcampPNG

High Volume 5 days 8 weeks

by Marcelo Quinalha
2 athletes joined
5.0
(1 rating)

Program Description

High Volume Training for experienced lifters who wants to try a very effective way to build muscle or break the Plato

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 14, 2024 11:54
  • Last Edited
    Jun 18, 2025 11:22

Summary

Unleash your strength with the High Volume 5 Days program, designed to elevate your training over 8 weeks. This comprehensive six-day-a-week plan focuses on high-rep workouts that target all major muscle groups, ensuring balanced development and increased endurance. Each session combines progressive loading techniques with a variety of exercises, including barbell squats, dumbbell rows, and cable pulldowns, to maximize gains and push your limits. Get ready to transform your physique and build the strength you've always wanted!
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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
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Abs Crunch (Machine)
3 Sets
-
2
Leg Raise (Captain's Chair)
3 Sets
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Dumbbell Row
3 Sets
8 Reps
-
6
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Underhand Lat Pulldown
1 Set
-
8
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
9
Hyperextension
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Leg Press (45 Degrees)
4 Sets
8 Reps
-
3
Leg Extension
2 Sets
2 Sets
1 Set
15 Reps
8 Reps
6 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Leg Curl
5 Sets
10 Reps
-
6
Hip Thrust (Machine)
5 Sets
10 Reps
-
7A
Hip Abductor (Machine)
5 Sets
10 Reps
-
7B
Hip Adductor (Machine)
5 Sets
10 Reps
-
Day 4
1
Cardio
1 Set
45 mins
@7
Day 5
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
15 Reps
8 Reps
6 Reps
-
-
-
5
Lateral Raise (Machine)
3 Sets
8 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6B
High Pull
3 Sets
8 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 6
1
Abs Crunch (Machine)
3 Sets
-
2
Leg Raise (Captain's Chair)
3 Sets
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
-
9
French Press
4 Sets
8 Reps
-
Day 1
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5B
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
-
6
Decline Bench Press (Barbell)
3 Sets
8 Reps
-
7
Chest Fly (Machine)
7 Sets
10 Reps
-