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BoostcampPNG

DTP

by Charlie Little

Program Description

To Build Lean Muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2025 03:51
  • Last Edited
    Nov 07, 2025 04:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
11.8%
Front Delts
11.3%
Chest
10.7%
Quadriceps
7.2%
Middle Delts
6.6%
Lats
6.5%
Abs
6.2%
Biceps
6.1%
Calves
6.1%
Hamstrings
4.9%
Glutes
3.5%
Rear Delts
3.1%
Abductors
1.1%
Forearms
1%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Barbell Row
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Shrug (Barbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Incline Chest Press (Machine)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
4
Cybex Kneeling Leg Curl
1
2
2
30 reps
20 reps
10 reps
-
-
-
5
Nautilus Glute Bridge
1
2
2
30 reps
20 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Rear Delt Fly (Dumbbell)
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
High Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
-
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
20 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
20 Reps
20 Reps
30 Reps
-
-
-
-
-
5
Seated Calf Raise
2 Sets
2 Sets
2 Sets
25 Reps
20 Reps
15 Reps
-
-
-
Day 2
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
20 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
20 Reps
20 Reps
30 Reps
-
-
-
-
-
5
Abs Crunch (Weighted)
5 Sets
AMRAP
-
Day 3
1
Leg Press (45 Degrees)
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
-
-
-
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
-
-
-
4
Cybex Kneeling Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
20 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Nautilus Glute Bridge
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
20 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 4
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
-
-
-
-
-
5
Standing Calf Raise
2 Sets
2 Sets
2 Sets
25 Reps
20 Reps
15 Reps
-
-
-
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
-
-
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
20 Reps
20 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
20 Reps
20 Reps
30 Reps
-
-
-
-
-
5
Leg Raise (Captain's Chair)
5 Sets
AMRAP
-