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BoostcampPNG

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by Seungkyun W.
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Program Description

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Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2024 12:45
  • Last Edited
    Apr 24, 2025 07:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Quadriceps
11.2%
Other
10.8%
Upper Back
10.1%
Triceps
9.6%
Hamstrings
9.3%
Chest
8.9%
Glutes
6.7%
Abs
6.6%
Biceps
5.9%
Front Delts
4.1%
Adductors
2.2%
Middle Delts
1.9%
Forearms
0.9%
Abductors
0.4%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
6
Abs Crunch (Weighted)
2
1
15 reps
85%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
85%
75%
2
Bench Press (Barbell)
3
1
8 reps
85%
75%
3
Chin-Up (Bodyweight)
7
3-8 reps
-
4
Diamond Push Up
7
5-10 reps
-
5
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Press
3
1
8 reps
85%
75%
3
Lunge (Dumbbell)
6
2
10 reps
85%
75%
4
Hammer Curl
4
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
2
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
85%
75%
2
Lat Pulldown
3
1
8 reps
85%
75%
3
Seated Row (Cable)
3
1
8 reps
85%
75%
4
Pull-Up (Bodyweight)
7
2-8 reps
-
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Hammer Curl
2
1
8 reps
85%
75%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
85%
75%
2
Leg Extension
3
1
8 reps
85%
75%
3
Leg Curl
3
1
8 reps
85%
75%
4
Lying Leg Curl
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
3
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Abs Crunch (Weighted)
2
1
15 reps
85%
50%
6
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
85%
75%
2
Skull Crusher
3
1
8 reps
85%
75%
3
Incline Bench Press (Barbell)
3
1
8 reps
85%
75%
4
Cable Pressdown
3
1
8 reps
85%
75%
5
Run
3
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
4
5 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
2
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
3
Chin-Up (Bodyweight)
7 Sets
3-8 Reps
-
4
Diamond Push Up
7 Sets
5-10 Reps
-
5
Run
3 Sets
5 mins
-
Day 2
1
Squat (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
2
Leg Press
3 Sets
1 Set
8 Reps
85%
75%
3
Lunge (Dumbbell)
6 Sets
2 Sets
10 Reps
85%
75%
4
Hammer Curl
4 Sets
1 Set
8 Reps
85%
75%
5
Abs Crunch (Weighted)
3 Sets
1 Set
15 Reps
85%
50%
6
Run
3 Sets
5 mins
-
Day 3
1
Barbell Row
3 Sets
1 Set
8 Reps
85%
75%
2
Lat Pulldown
3 Sets
1 Set
8 Reps
85%
75%
3
Seated Row (Cable)
3 Sets
1 Set
8 Reps
85%
75%
4
Pull-Up (Bodyweight)
7 Sets
2-8 Reps
-
5
Abs Crunch (Weighted)
3 Sets
1 Set
15 Reps
85%
50%
6
Run
3 Sets
5 mins
-
Day 4
1
Squat (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
2
Leg Extension
3 Sets
1 Set
8 Reps
85%
75%
3
Leg Curl
3 Sets
1 Set
8 Reps
85%
75%
4
Lying Leg Curl
3 Sets
1 Set
8 Reps
85%
75%
5
Abs Crunch (Weighted)
3 Sets
1 Set
15 Reps
85%
50%
6
Run
3 Sets
5 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
2
Skull Crusher
3 Sets
1 Set
8 Reps
85%
75%
3
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
85%
75%
4
Cable Pressdown
3 Sets
1 Set
8 Reps
85%
75%
5
Run
3 Sets
5 mins
-
Day 6
1
Run
4 Sets
5 mins
-
Day 7
1
Run
4 Sets
5 mins
-