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Full Body Intermediate Split

by Orr S.

Program Description

My program

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 09, 2024 01:31
  • Last Edited
    Jun 18, 2025 10:22

Summary

Transform your physique with the Full Body Intermediate Split, an 8-week program designed for dedicated lifters ready to elevate their training. Committing just 4 days a week, you'll tackle a balanced blend of compound and isolation exercises, including Platz Squats, JM Presses, and Bent Over Rows, targeting all major muscle groups for comprehensive strength and hypertrophy. Each session is crafted to push your limits, ensuring you build muscle and enhance endurance while honing your technique. Get ready to unlock your potential and achieve your fitness goals!
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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
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Isometric Barbrll hold
3
1 mins
RPE 9.5
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Platz Squat
2 Sets
5-10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
3
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
5
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
6
Leg Curl
3 Sets
8-15 Reps
@9.5
7
Captains Of Crush Gripper
4 Sets
5-15 Reps
@10
8
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5
Day 2
1
JM Press
4 Sets
6-12 Reps
@8.5
2
Leg Curl
2 Sets
8-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Deficit Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@9
5
Preacher Reverse Bicep Curl (Barbell)
4 Sets
6-12 Reps
@10
6
Pullover (Dumbbell)
4 Sets
6-12 Reps
@9.5
7
Overhead Press (Barbell)
4 Sets
6-12 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
@9
9
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@10
10
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
4 Sets
6-12 Reps
@10
2
Reverse Nordic Curl
3 Sets
6-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@10
4
Wrist Curls
4 Sets
8-15 Reps
@10
5
Skull Crusher (Barbell)
4 Sets
6-12 Reps
@10
6
Chest Fly (Dumbbell)
4 Sets
6-12 Reps
@9.5
7
Power Shrug
4 Sets
6-12 Reps
@9
8
Platz Squat
2 Sets
5-10 Reps
@8
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Overhead Extension (Dumbbell)
4 Sets
8-15 Reps
@9
4
Isometric Barbrll hold
3 Sets
1 mins
@9.5
5
Seated Row (Cable)
4 Sets
6-12 Reps
@10
6
Walking Lunge (Barbell)
3 Sets
10-25 Reps
@9
7
Chest Supported Row (Machine)
4 Sets
8-15 Reps
@10
8
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5