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Upper lower Push Legs pull

by Kevin M.

Program Description

Upper lower Push Legs Pull is a 5 day a week 8 week program that is low volume high intensity that is focused on building muscle with max intensity sets to drive the most mechanical tension. Days can be rearranged to fit your needs. Suggestion for days with me Monday, Tuesday, Thursday, Friday, Saturday or Sunday, Monday, Wednesday, Thursday, Friday.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2026 05:19
  • Last Edited
    Feb 20, 2026 05:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.1%
Front Delts
10.1%
Lats
8.6%
Hamstrings
7.9%
Biceps
7.2%
Quadriceps
7.2%
Middle Delts
6.8%
Chest
6.1%
Glutes
5.6%
Abs
5.2%
Rear Delts
3.2%
Forearms
3%
Calves
2.9%
Adductors
2.2%
Lower Back
1.4%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
8
Shrug (Trap Bar)
2
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Chest Fly (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
8
Shrug (Trap Bar)
2
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Cable Flexion Row
2
6-10 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
6
Chest Fly (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Shrug (Trap Bar)
2
8-10 reps
RPE 10
9
Bicep Curl (Cable)
2
8-10 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Glute-Ham Raise
2
10+ reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Glute-Ham Raise
2
10+ reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Glute Machine
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Dip (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Dip (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Split Squat (Smith Machine)
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Leg Curl
2
8-12 reps
RPE 10
6
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Split Squat (Smith Machine)
2
5-8 reps
RPE 10
3
Hip Abductor (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Leg Curl
2
8-12 reps
RPE 10
6
Straight Leg Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hip Abductor (Machine)
2
8-10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
7
Straight Leg Calf Raise
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
High Row
2
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
High Row
2
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Machine)
2
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
RPE 10
2
High Row
2
6-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (Machine)
2
8-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Cable Flexion Row
2 Sets
6-10 Reps
@10
4
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
5
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
6
Chest Fly (Cable)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
8
Shrug (Trap Bar)
2 Sets
8-10 Reps
@10
9
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
10
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Squat (Low Bar)
2 Sets
5-8 Reps
@10
2
Glute Machine
2 Sets
6-10 Reps
@10
3
Lying Leg Curl
2 Sets
8-10 Reps
@10
4
Leg Extension
2 Sets
8-10 Reps
@10
5
Standing Calf Raise
2 Sets
8-10 Reps
@10
6
Abs Crunch (Machine)
2 Sets
8-10 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
6-10 Reps
@10
2
High Row
2 Sets
6-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@10
6
Preacher Curl (Machine)
2 Sets
8-10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
Day 4
1
Hack Squat
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Leg Extension
2 Sets
8-10 Reps
@10
7
Straight Leg Calf Raise
2 Sets
8-10 Reps
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
3
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
4
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
6
Cable Crunch
2 Sets
8-10 Reps
@10