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BoostcampPNG

Upper Lower

by Taptap
1 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 06:09
  • Last Edited
    Oct 06, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
10.5%
Middle Delts
10.2%
Front Delts
9.8%
Hamstrings
8.6%
Quadriceps
7.9%
Upper Back
7.5%
Chest
7.5%
Lats
6.8%
Glutes
6%
Calves
3.8%
Rear Delts
3%
Abductors
2.6%
Lower Back
1.9%
Forearms
1.5%
Abs
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
10-12 reps
15-20 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
Single Arm Iso Row
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Bicep Curl (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
10
JM Press (Smith Machine)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Leg Press
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Leg Curl
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Hip Abductor (Machine)
1
1
4-8 reps
12-15 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
4-8 reps
10-12 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Seated Dumbbell Curl
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
10
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
11
Single Arm Pushdown
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
15-20 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Leg Press
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
2
Single Arm Iso Row
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10
6
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
7
Lateral Raise (Cable)
1 Set
1 Set
4-8 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
9
Bicep Curl (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
10
JM Press (Smith Machine)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
11
Single Arm Pushdown
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
Day 3
1
Calf Raise (Leg Press)
1 Set
1 Set
8-12 Reps
12-15 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Leg Press
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
4-8 Reps
12-15 Reps
@10
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
2
T-Bar Row
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
4
Bench Press (Barbell)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
6
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
10-12 Reps
@10
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
9
Seated Dumbbell Curl
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
11
Single Arm Pushdown
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10