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U/L/R/U/L/SHARMS/R

by Jack M.

Program Description

Unlock your strength potential with the U/L/R/U/L/SHARMS/R program, a dynamic 10-week training plan designed for serious lifters. Committing just five days a week, you'll engage in a balanced mix of upper, lower, and specialized hypertrophy sessions that promote muscle growth and enhance overall performance. Experience structured workouts that challenge your limits while ensuring adequate recovery, setting you on the path to achieving your fitness goals. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 09:23
  • Last Edited
    Apr 04, 2026 12:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Front Delts
9.5%
Upper Back
9.1%
Hamstrings
7.5%
Middle Delts
7.5%
Biceps
7.1%
Quadriceps
6.6%
Glutes
6.2%
Chest
5.8%
Lats
5.8%
Calves
5%
Abs
4.6%
Rear Delts
4.1%
Forearms
4.1%
Lower Back
2.5%
Adductors
2.5%
Abductors
1.2%
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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
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-10 reps
-
2
Chest Press (Machine)
2
6-8 reps
-
3
Chin-Up (Weighted)
3
6-8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Seated Dumbbell Lateral Raise
3
8-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
7
Hyperextension
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
-
2
Squat (Smith Machine)
2
6-8 reps
-
3
Split Squat (Smith Machine)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
6-8 reps
-
6
Calf Raise (Leg Press)
3
6-8 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Cable Fly
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Barbell Row
2
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Leg Press (45 Degrees)
1
6-8 reps
-
5
Calf Raise (Machine)
3
6-8 reps
-
6
Standing Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
6-8 reps
-
3
Tricep Extension (Cable)
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-10 reps
-
5
Cable Wrist Curl
2
8-12 reps
-
6
Wrist Extension (Dumbbell)
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Preacher Curl (Dumbbell)
2
8-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
8-10 Reps
-
2
Chest Press (Machine)
2 Sets
6-8 Reps
-
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
-
5
Seated Dumbbell Lateral Raise
3 Sets
8-12 Reps
-
6
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
7
Hyperextension
2 Sets
8-10 Reps
-
Day 2
1
Seated Hamstring Curl
2 Sets
8-10 Reps
-
2
Squat (Smith Machine)
2 Sets
6-8 Reps
-
3
Split Squat (Smith Machine)
1 Set
6-8 Reps
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Hip Abductor (Machine)
1 Set
6-8 Reps
-
6
Calf Raise (Leg Press)
3 Sets
6-8 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 3
1
Bent Over Cable Fly
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Barbell Row
2 Sets
6-8 Reps
-
5
Shrug (Barbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
7
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
Day 4
1
Unilateral Leg Extension
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
1 Set
6-8 Reps
-
5
Calf Raise (Machine)
3 Sets
6-8 Reps
-
6
Standing Cable Crunch
3 Sets
8-12 Reps
-
Day 5
1
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2
Shoulder Press (Machine)
3 Sets
6-8 Reps
-
3
Tricep Extension (Cable)
2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-
5
Cable Wrist Curl
2 Sets
8-12 Reps
-
6
Wrist Extension (Dumbbell)
2 Sets
8-12 Reps
-
7
JM Press (Smith Machine)
2 Sets
8-10 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-