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BoostcampPNG

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by Seungkyun W.
1 athletes joined

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-