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Warlock

by Jake D
10 athletes joined

Program Description

Based on Mountain Dog’s Warlock program. This 8 week program is designed for the intermediate bodybuilder to pack on size and strength. Every muscle group is hit 2x per week in this upper lower split. If you are unfamiliar with any of the movements in this program, please refer to John Meadows’ YouTube channel for reference. John uses RPE differently than most. In this program an RPE 10 means mechanical failure, not an inability to complete another rep. This means that you’ve reached failure when your form fails.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 06:21
  • Last Edited
    Sep 01, 2024 06:19
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
RPE 10
3A
Dip (Bodyweight)
4
8 reps
3B
Push Up
4
8 reps
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
6
Front Raise
1
3
6 reps
10 reps
RPE 9
7
Six Ways
3
10 reps
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
RPE 10
3A
Dip (Bodyweight)
4
8 reps
3B
Push Up
4
8 reps
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
6
Front Raise
1
3
6 reps
10 reps
RPE 9
7
Six Ways
3
10 reps
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
RPE 10
3A
Dip (Bodyweight)
4
8 reps
3B
Push Up
4
8 reps
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
6
Front Raise
1
3
6 reps
10 reps
RPE 9
7
Six Ways
3
10 reps
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
RPE 10
3A
Dip (Bodyweight)
4
8 reps
3B
Push Up
4
8 reps
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
6
Front Raise
1
3
6 reps
10 reps
RPE 9
7
Six Ways
3
10 reps
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
Squat (Barbell)
1
1
1
3
20 reps
15 reps
5 reps
6 reps
RPE 9
3
Leg Press
4
2
1
RPE 9
RPE 10
4
Leg Extension
1
3
4 reps
12 reps
RPE 9
5
Standing Calf Raise
2
1
3
15 reps
4 reps
10 reps
RPE 9
6
Sit Up
4
12 reps
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
RPE 9
5
Hex Press
1
4
4 reps
8 reps
RPE 9
6
Y Raise
1
3
6 reps
12 reps
RPE 9
7
Rear Delt Fly (Machine)
1
3
10 reps
15 reps
RPE 9
8
Seated Dumbbell Curl
1
2
6 reps
12 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
6 reps
12 reps
RPE 10
10
Skull Crusher
1
2
6 reps
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
RPE 9
5
Y Raise
1
6
Rear Delt Fly (Machine)
1
7
Seated Dumbbell Curl
1
8
Tricep Pushdown (Cable)
1
9
Skull Crusher
1
10
Hex Press
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
RPE 9
5
Y Raise
1
6
Rear Delt Fly (Machine)
1
7
Seated Dumbbell Curl
1
8
Tricep Pushdown (Cable)
1
9
Skull Crusher
1
10
Hex Press
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
RPE 9
5
Y Raise
1
6
Rear Delt Fly (Machine)
1
7
Seated Dumbbell Curl
1
8
Tricep Pushdown (Cable)
1
9
Skull Crusher
1
10
Hex Press
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
High Row
1
2
6 reps
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
High Row
1
2
6 reps
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
High Row
1
2
6 reps
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
RPE 9
2
High Row
1
2
6 reps
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
4
20 reps
15 reps
4 reps
8 reps
RPE 10
2
Leg Press (45 Degrees)
1
3
4 reps
12 reps
RPE 9
3
Trap Bar Deadlift
4
3
3 reps
6 reps
RPE 9
4
Lunge (Barbell)
3
10 reps
5
Seated Calf Raise
1
2
3
15 reps
4 reps
10 reps
RPE 9
6
Lying Leg Raise
4
10 reps
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
5 Reps
6 Reps
@9
3
Leg Press
4 Sets
2 Sets
1 Set
@9
@10
4
Leg Extension
1 Set
3 Sets
4 Reps
12 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
15 Reps
4 Reps
10 Reps
@9
6
Sit Up
4 Sets
12 Reps
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
@9
5
Hex Press
1 Set
4 Sets
4 Reps
8 Reps
@9
6
Y Raise
1 Set
3 Sets
6 Reps
12 Reps
@9
7
Rear Delt Fly (Machine)
1 Set
3 Sets
10 Reps
15 Reps
@9
8
Seated Dumbbell Curl
1 Set
2 Sets
6 Reps
12 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
6 Reps
12 Reps
@10
10
Skull Crusher
1 Set
2 Sets
6 Reps
12 Reps
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
4 Sets
20 Reps
15 Reps
4 Reps
8 Reps
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
4 Reps
12 Reps
@9
3
Trap Bar Deadlift
4 Sets
3 Sets
3 Reps
6 Reps
@9
4
Lunge (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
15 Reps
4 Reps
10 Reps
@9
6
Lying Leg Raise
4 Sets
10 Reps