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Mushoku Tensei

by nelson W.
3 athletes joined

Program Description

Rip soap dispensors of the wall at Olive Garden

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 12:44
  • Last Edited
    Jul 01, 2025 11:26

Summary

Embark on a transformative 12-week journey with "Mushoku Tensei," designed for dedicated lifters ready to elevate their strength and physique. This program focuses on a balanced 4-day split, targeting major muscle groups through a mix of barbell and machine exercises. Expect to challenge your chest and arms with movements like the Incline Bench Press and Tricep Pushdowns, all while honing your form and building endurance. Get ready to push your limits and achieve impressive results!
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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
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
10-12 reps
-
2
Chest Press (Machine)
2
AMRAP
-
3
Chest Fly (Machine)
3
AMRAP
-
4
Dip (Assisted)
4
-
5
Seated Overhead Press (Barbell)
3
12-15 reps
-
6
Lateral Raise (Machine)
8
15-20 reps
-
7
Pec Deck (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
-
2
Tricep Extension (Cable)
3
12-15 reps
-
3
Tricep Kickback
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Seated Dumbbell Curl
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
8
Dip (Assisted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
Face Pull
5
15-20 reps
-
5
Pull-Up (Assisted)
3
AMRAP
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Chest Supported Row (Dumbbell)
2
12-15 reps
-
8
Lat Pulldown
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
7
15-30 reps
-
2
Leg Extension
7
12-15 reps
-
3
Squat (Barbell)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
7 Sets
10-12 Reps
-
2
Chest Press (Machine)
2 Sets
AMRAP
-
3
Chest Fly (Machine)
3 Sets
AMRAP
-
4
Dip (Assisted)
4 Sets
-
5
Seated Overhead Press (Barbell)
3 Sets
12-15 Reps
-
6
Lateral Raise (Machine)
8 Sets
15-20 Reps
-
7
Pec Deck (Machine)
1 Set
-
Day 2
1
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
3
Tricep Kickback
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
8
Dip (Assisted)
4 Sets
AMRAP
-
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Single Arm Iso Row
3 Sets
8-10 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Pull-Up (Assisted)
3 Sets
AMRAP
-
6
Seated Row (Cable)
3 Sets
8-10 Reps
-
7
Chest Supported Row (Dumbbell)
2 Sets
12-15 Reps
-
8
Lat Pulldown
1 Set
AMRAP
-
Day 4
1
Leg Curl
7 Sets
15-30 Reps
-
2
Leg Extension
7 Sets
12-15 Reps
-
3
Squat (Barbell)
4 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-